Sean's Powerlifting Journey

[SkRaw85]

Search for Tony Gentilcore and pallof/antirotation presses. He shows tons of variants.

Thanks will do!

 

[Sean1332]

Officially waking up in the morning weighing 181.

SSB Sq
w/o wraps 515x1 @8
w/ 565x1 @8.5
w/ 515x4 @8
w/o 385+90chain x2x4

Spoto Press/1" Pause
20lbs jumps up to
205x5 @9
195x2x5

DB Bench
50, 55, 60x10
62x2x10

Prone Incline Rear Felt Row
30lb KBs x reps x sets scattered throughout

Then this
http://instagr.am/p/B9myWvUAW5R/

 

[SkRaw85]

That looks like an awesome finisher! Going to give that a try soon.

 

[Hyde]

I always wonder what numbers Casey could have put up if Crohn’s hadn’t got ahold of him. A very strong dude.

 

[Sean1332]

I always wonder what numbers Casey could have put up if Crohn’s hadn’t got ahold of him. A very strong dude.

Incredibly. It's awesome he still trains hard and he's a wealth of knowledge.

 

[Sean1332]

My school canclled campus classes Hopefully things open back up before my next clinical rotation. My kids schools have also closed.

Fortunately, I have my backyard gym, Body Doc's gym, and the commercial gym I'm a member of said they're going to remain open. I thought it was cool of the commercial gym to stay open-they said they wanted people to remain fit to protect their immune system (and to protect their revenue I'm sure lol)

 

[Hyde]

The private gym we train at is staying open & the volume of people coming in will be low likely during the shutdown period likely coming, so I am happy about that. If that closes I have a 185lb Cerberus sandbag here at home to clean, carry, & press, and dbs from like 15-40lbs plus some bands, so I should be able to get some work in. And if the old lady who has our stones will let me in her garage, I’ll have all the atlas stones I can handle lol.

 

[Sean1332]

Mid-shin Rack Pull
545x1 @8
495x4 @9
455x2x4

Paused 3-board
255x1
235x3
Drop sets for 15, 12, 10 reps

Pendlay
10lb jumps x10 up to 185x10

Curls
Suitcase holds w/135
TRX crunch
Toes to bar

 

[Sean1332]

Talking out loud. Considering bailing on the meet. I'm not sure if it's worth the space it occupies in my mind. My kids are out of school for a month. I have the means to train for it but not sure if it's worth the hassle logistically. It'd be easier to just bro it out with some Meadows.

 

[Hyde]

I mean if it’s the difference between enjoying the month with your kids or being stressed out over a meet then I would shelve it for now. Always going to be more meets. Or if having the kids at home means you will be more stressed and likely won’t do well I could see that being a consideration.

I was going to try to do something early July, but I am definitely not going to hop on a cycle until the Wuhan Flu has had a chance to run it’s course. Just going to be that half-natty life for now. I have gotten ongoing sinus bugs at the end of the last 2 comp preps from the stress of orals and peaking. Didn’t affect my strength any, but immune system definitely was compromised.

 

[Sean1332]

I mean if it’s the difference between enjoying the month with your kids or being stressed out over a meet then I would shelve it for now. Always going to be more meets. Or if having the kids at home means you will be more stressed and likely won’t do well I could see that being a consideration.

I was going to try to do something early July, but I am definitely not going to hop on a cycle until the Wuhan Flu has had a chance to run it’s course. Just going to be that half-natty life for now. I have gotten ongoing sinus bugs at the end of the last 2 comp preps from the stress of orals and peaking. Didn’t affect my strength any, but immune system definitely was compromised.

Yeah, I decided this morning to shelve it, for just those reasons. I can take them to the gym but it's just going to added stress.

Now the big question is: do I want to jump on a John Meadows program, or one of Josh Bryant's. I have his off-season and "tactical shield" program. Hmmmmm

 

[Hyde]

Bryant tends to be a little lower volume and more fundamental training; Meadows is more true bodybuilding. I would assume Meadows will require more actual gym equipment.

I’d pick whichever one can be done primarily from home. If you can adept them both easily enough with bands and such, then whatever looks most fun!

 

[Sean1332]

Halfway through Bryant's first workout now. His off-season 8x8. Ran a few weeks of it before. Boring, but very capable at home and hard work. Simple workouts so I can focus on other things.

I found variants I can use with Meadows at home that I have before but honestly, it's like wearing a condom. Just ain't the same. Standby for first workout. I'm not conditioned anymore. Upchucked some food into my mouth on the 2nd exercise

 

[Sean1332]

Like I said, toss up between Meadows and Bryant. Unless I'm training for a meet, I really don't have an interest in the typical powerlifting training. I'd rather run Meadows, and I'd be able to in the backyard, but the equipment alternates would just be lackluster. Bryant's is literally just fucking 8x8 with 30sec rest. It's pretty brainless. But, it's hard work, I can accomplish it easily in my backyard without frustrations, and I can just focus on school more.

Speaking of... **** school. I'm having to do web camera lectures at home with my class.

Anyways.

Squats
435 for 6 triples w/120sec rest

Everything is was 8x8, slow and controlled, w/30 sec rest.

Traveling BB Lunge 95
Single-leg Cable Curl 20
Sissy Squat 25
Cable Pull-through 55
Belt Sq 225

I wasn't ready for those rest periods on traveling lunges and burped up what I ate 60 minutes beforehand.

My quads look like road maps right now.

 

[jimbuick]

Yeah, they extended our spring break another week but it starts up again next Monday. Hoping I don't have webcam lectures bc I fucking hate them, but it's hard to see how some of my professors will get through the material otherwise...

 

[Sean1332]

Yeah, they extended our spring break another week but it starts up again next Monday. Hoping I don't have webcam lectures bc I fucking hate them, but it's hard to see how some of my professors will get through the material otherwise...

So far it fucking sucks. And since it's being recorded for accreditation, im worried they may actually keep us on all 3 hours. I have two 3hr lectures today.

 

[Hyde]

So far it fucking sucks. And since it's being recorded for accreditation, im worried they may actually keep us on all 3 hours. I have two 3hr lectures today.

Better have some caffeine handy

 

[Sean1332]

Incline 165x8x5 2min rest
Then everything 8x8 w/30 sec rest
Seal Row 105
Band Pushup Orange
Dual Handle Lat PD 40
Cable Fly 25
BB Tri Ext 55

I used some cable attachment handles on the barbell for seal rows and I got full ROM.

"Deficit" pushups using the band pegs.

The chest supported lat pulldown is an incredible contraction, especially with dual handles.

 

[Hyde]

Digging that setup

 

[jswain34]

Those the spud strap pulleys?

 

[Sean1332]

Those the spud strap pulleys?

Yessir. I bought the upper & lower. They're literally the same, just came with different attachments.

 

[tyga tyga]

Christmas tree pokin through on the lumbar. Next up, Arnold Classic 2021.

 

[Sean1332]

Neck rotations, flexion, extension, lateral flexion, t3 raises, banded y-raises

Bunch of different hanging leg raises, lever tucks, inverted hangs

TRX Crunches/obliques

Sprints later while the kids ride bikes

 

[Hyde]

Dammit I knew I forgot something; wanted to do hanging leg raises!

 

[Sean1332]

Conventional DL 435x6x3 120sec rest
Then the 8x8 30sec rest:
Zercher Carry 275x8 trips
Seated BB OHP 95#
Straight-arm PD 50#
Cable Curl 35#
Band-resisted CG Pushup Red

Zercher carries suck. They make my back look cool though.

 

[jswain34]

8x8 30s rest...fuk dude.

 

[jswain34]

Double post. So ill just edit this and say now i want to do zercher carries and see if my back looks anything remotely close to that.

 

[Hyde]

Double post. So ill just edit this and say now i want to do zercher carries and see if my back looks anything remotely close to that.

It will. I have seen pics of my back doing Conan’s Wheel and watched other people and a Zercher carry and it’s always awesome AF. That’s the one you wanna show your friends and family

 

[Sean1332]

I had a cold the last couple days. I chalked it up to allergies but fatigue hit and j actually skipped a workout because of it. Just upper respiratory symptoms and the fatigue has begun to lift.

It's hard doing nursing school completely online and having two kids in the house at the same time. Once "school" is over, the kids deserve as much time with me as they can. That being side, those Josh Brant sessions took close to 2 hours to complete. 6-8 exercises, taking about 10 minutes a piece, settings things up and working up in weight etc. I honestly don't know what I have a mental desire to train. I'm going to follow some Jamie Lewis stuff for the time being. I have in the past. High frequency, shorter sessions. At least until I can figure out what I really want to do.

Today, worked up in triples every 20lbsnto 495x3 then backed off with 475, 465, 455 for doubles, for a total of 7 back-off sets.

Then did some cable tricep extensions and that 8x8 walking lunge with 105.

Then supersetted hanging leg raises with 30s bouts of jumping rope, for 10 sets each.

Bench tomorrow

 

[Hyde]

Jamie Lewis’s stuff would be great for a home power rack setup!

 

[Hyde]

Jamie Lewis’s stuff would be great for a home power rack setup!

 

[Sean1332]

Incline Press
170x5x6
170x9

BTN Press
125x8x2

Pullups
BWx4x8

Spider Crawl/Over and Backs
x3

 

[Sean1332]

Platz Sq
315x3x8

Conv Def
405, 425, 445, 465, 445, 425, 405 all x4

Cheater Row
225x3 every 30s for 12 sets

TRX Hammy Curls
4x8

TRX Crunches/Obliques

Then later on, when the kids were outside, I did a **** load of jump rope.

 

[Hyde]

What’s a Platz Squat?

 

[Sean1332]

What’s a Platz Squat?

Try to look like Tom Platz. Ankles close together and elevated.

 

[jswain34]

What’s a Platz Squat?

I googled it last night too. I cant get anywhere close to where Sean is at there.

 

[Sean1332]

I googled it last night too. I cant get anywhere close to where Sean is at there.

I've got my heels elevated on a 2" stall mat. Otherwise, I'd need to be a bit wider apart

 

[Hyde]

Owww my knees ache just looking at that

 

[Sean1332]

Close Grip Rest Pause
165x14, 8, 4
155x10, 7, 4

Half-Kneeling Landmine Press
25x3x12-15 reps

TRX Skulls
BWx3x10

T3 Raises
3 sets

 

[SilentSavage0523]

Did you put any protective coating on training equipment to help cut down on rust, since its outside?

 

[Sean1332]

Did you put any protective coating on training equipment to help cut down on rust, since its outside?

Negative. With all of the peg holes, it's nearly impossible to get the inside powder coated. I'm looking into a pop-up gazebo. I'm renting so I can't really attach anything to the house. I could tarp it but that was a huge hassle. I just accepted that it'll rust. I remove the safeties so they don't pool with water. Everything else drains out. The rest of the equipment goes into a giant storage box or my back shed.

 

[Resolve10]

Did you put any protective coating on training equipment to help cut down on rust, since its outside?

Negative. With all of the peg holes, it's nearly impossible to get the inside powder coated. I'm looking into a pop-up gazebo. I'm renting so I can't really attach anything to the house. I could tarp it but that was a huge hassle. I just accepted that it'll rust. I remove the safeties so they don't pool with water. Everything else drains out. The rest of the equipment goes into a giant storage box or my back shed.

Shoot don't think I have any pictures anymore but my old outdoor set up I put up a tent over it and tarp when it rained a lot.

Things will rust anyways so I did't care a ton, bars were what I focused on more.

 

[Sean1332]

Shoot don't think I have any pictures anymore but my old outdoor set up I put up a tent over it and tarp when it rained a lot.

Things will rust anyways so I did't care a ton, bars were what I focused on more.

Yeah the bars and little things stay in the shed. I tried storing the plates in a large storage container but it didn't workout. I got tired of dragging them from my shed across the yard each session so they just stay outside now. My Bud Jeffries setup lol

I do want a tent or something to cover it all up somehow, especially when our rainy season comes.

 

[tyga tyga]

Bud Jeffries lol Had some interesting videos, definitely wouldn't try some of his "throw KB in the air and try and catch the handle" lol he was entertainment and unconventionally strong.

 

[Sean1332]

Bud Jeffries lol Had some interesting videos, definitely wouldn't try some of his "throw KB in the air and try and catch the handle" lol he was entertainment and unconventionally strong.

lol the man is awesome

*Edit* I decided to do some Bud Jeffries approved main lifts today.

Minus the axe throwing

 

[jimbuick]

Minus the axe throwing

 

[Sean1332]

Anderson Squat s/s w/ zercher from pins
405x1ea x10 every 45s

Hise Shrugs
225x2x8
135x3x20

Dual Handle Chest Supp Pulldown
35x15, 12, 10, 9

Sissy Squat
25x20, 18, 15, 15, 10

x10 30s bouts of jump rope each supersetted w/
Oblique side bends 100x5x10 then switched to hanging leg raise x5x10

 

[Sean1332]

Bench
205x4x3 1s pause
205x5 singles 3s pause
185x3x4 Spoto press w/2s pause

Eye-level Overhead Pin Press
10lb jumps x6 up to 125x6

Cable Tricep Ext
pronated s/s w/ supinated
40x3x15/8

Josh Bryant neck stuff

 

[Hyde]

Those 405 Zerchers

 

[Sean1332]

Those 405 Zerchers

Gonna build those zerchers up. I did 500 from pins at depth a couple of months ago. Going to get some reps on them in a couple days. Monday I think.